Groin Muscle Training For Hiking

I will go out on a limb and guess you aren’t doing groin muscle training for hiking. The groin muscles, also known as the adductors, are a huge muscle group in your upper legs. Overlooking groin muscle training is not uncommon, but this powerhouse muscle group helps you power up ascents and crush descents. Let’s dive into some basic exercises you can add to your training program to help you be ready for your next adventure.

You’re Likely Forgetting To Strengthen This Muscle That Helps You Crush Hills

Why Bother With Groin Muscle Training?

Weak groin muscles can factor into issues like knee pain, groin pain, hip pain, and even lower back pain. While the groin muscles are active during squats, lunges, step-ups, and deadlifts, they are rarely given their own exercise focus. Below, I’ll outline three options to highlight groin muscle hiking training that will add variety to your current program.

Short Lever Copenhagen Plank

Hold the plank for 10 seconds on each side and repeat 3 times for this exercise. Progress until you can hold for 20 seconds on each set for each side. Aim to add these planks weekly alongside your current routine.

Long Lever Copenhagen Plank

As a progression from the short lever variation, the long lever version is much more challenging. Hold the plank for 10 seconds on each side and repeat 3 times for this exercise. Progress until you can hold for 20 seconds on each set for each side. Aim to add these planks weekly alongside your current routine.

Copenhagen Hip Dips

This series can be more challenging than the Copenhagen planks above and as such, we’ll progress differently. Think about building up this exercise every week:

Weeks 1-2: eight reps on each side for two sets.

Weeks 3-4: 10 reps on each side and increase to three sets

Week 6+: 12 reps for three sets on each side. After six weeks, progress to the long lever variation by straightening the top leg; the position should be the same as the long lever plank above. Adjust sets/reps back down to weeks one and two.